Explosive Leg Power for MMA Part I

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Wendy Stevenson
6 years ago
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With the physical demands of boxing, wrestling and kicking all mixed into one sport, fighters are called upon to routinely move from a standing position down to a grounded one and back up again.

1 Explosive Leg Power for MMA Part I By Shawn Mozen Mixed Martial Artists are some of the most physically well rounded athletes on the planet. To be a top professional in this sport you need speed, stamina, balance, power and an unyielding will to win. With the physical demands of boxing, wrestling and kicking all mixed into one sport, fighters are called upon to routinely move from a standing position down to a grounded one and back up again. All of this grueling work must be done quickly, and without hesitation. Such a physically demanding sport requires its participants to be in incredible shape and in particular to have explosive unrelenting leg power. This kind of power can be developed in many ways however after years of training martial artists I have become quite fond of the following exercises. Each exercise will help you develop speed and power as well as testing your mental metal as you incorporate them into circuits such as the one you will see at the end of this article.

Exercise #1 Snatch Lunge The Snatch Lunge requires coordination, explosive leg power and endurance as well as a strong background in the basics of Kettlebell lifting.

Like all advanced moves this is simply a variation of a basic maneuver, however to perform it safely and effectively you need to spend time working on your basics.

2 Exercise #1 Snatch Lunge The Snatch Lunge requires coordination, explosive leg power and endurance as well as a strong background in the basics of Kettlebell lifting. If you are not very well versed in Kettlebell Snatches do not try this exercise. Like all advanced moves this is simply a variation of a basic maneuver, however to perform it safely and effectively you need to spend time working on your basics. Grab a Kettlebell of a suitable weight. Most men will find a 36lbs Kettlebell to be an adequate challenge for this exercise. Start by assuming the normal stance as you prepare to perform a Snatch. As you power the Kettlebell off of the ground by exploding and pushing off of your heels raise both feet off of the ground and land in a lunge position. Pause for a second and then lower the Kettlebell as you return to your starting pose. From here you can continue to work on one side and then later switch or if you are up to it you can alternate sides by switching hands each time in the starting position.

3 Safety: Pay careful attention to form and make sure that you back is straight and your front knee isn t passing your toes. TIP:*It is a very good idea to practice jump lunges without a weight before you attempt any with a Kettlebell. With a strong foundation of proper form you can move more weight, longer and safer than if you just jump into a new exercise. Exercise #2 Deck Squats Deck Squats are a simple yet evil way to punish your legs. Assume a standing position with your feet about shoulder width apart. Sit down by bringing your butt to your heels and slowly roll back until your back is on the ground. Reverse the motion once you are flat on your back and start to rise back up to your feet. Instead of simply standing back up add a little hop into the motion by pushing off with your feet. This little hop with hit your calves and help work your legs a little more, getting everything you can out of the exercise.

Deck squats are ideally performed on a mat that will not slip or on a carpet.

4 Safety: Deck squats are simple and safe however you need to be aware of your surroundings and the surface you are on. Deck squats are ideally performed on a mat that will not slip or on a carpet. Pay attention to watch the speed of your decent and be mindful of your back. If you find Deck Squats hard on your back for any reason, stop them and find someone to correct your form.

The Kettlebell will work as a counter balance and will help you get back to your feet.

5 TIP:*In order to get up form the ground you need to get your heels as close to your butt as possible. This is very difficult for some people to do. You can aid yourself by using a Kettlebell during your squat. Take the Kettlebell by the handle with both hands, perform the squat and push the Kettlebell forward as you come up. The Kettlebell will work as a counter balance and will help you get back to your feet. It will also add a little more weight for you to play with and concequently will make those little hops at the end even harder. Exercise #3 Pistol Squat (With Rolling Variation) Pistol Squats can be performed with or without weight and require balance, power and great kinesthetic awareness. These are a must for all combat athletes and others seeking to develop explosive power in their legs. Begin by picking up a Kettlebell with two hands and hold it like a steering wheel. Pick one leg up off of the floor and squat down on the other. As you squat be sure to actively pull yourself down with your hip flexors. (push your butt backward and towards your

6 heel) Keep the Kettlebell above your knee at all times. Hold the bottom position for a second and then stand up. You will find that in order to perform a pistol you must have flexible hip flexors and proper tension. If you are too lose going down you will lose your balance. For some added fun try performing a pistol on one leg then explosively jumping upward and changing sides and going down with the other leg. You can also perform Rolling Pistols by following the instructions for the Deck Squat but instead of coming up and down with both legs, you come perform the exercise one leg at a time. Safety: If you are new to pistols be sure to practice them on a firm surface. Training on a mat or other unstable surface can be a great workout however be aware of your environment and the results that will follow should you fall. TIP: A good pistol starts with good balance. If you can barely stand on one leg to tie your shoes then what makes you think you will be able to perform a one leg squat? Work your balance as you work your strength. This tip isn t just for pistol performance but for overall performance. If you want to get truly healthy then you should develop your strength, stamina, mobility, and flexibility as a complete program. To aid in your pistol performance think about how you squat for a Two Hand Kettlebell Swing. Sit back by pulling yourself down with your hip flexors, inhale and get tight. Shawn Mozen, is the owner of Agatsu Inc in Montreal, Quebec, Canada. As a full time coach Shawn offers training in a wide variety of areas of self-improvement including, strength & conditioning, Kettlebell training, self defense training and MMA. His clients range from LEO, and martial artists, to weekend warriors who are trying to get in top shape. For training info or customized Kettlebell programs contact: shawnm@agatsu.com and visit

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